Wods

Monday, March 19 to Saturday, March 24

17/03/2018

Monday, March 19

Warmup:
400m Run or 20/15 Calorie Bike
+
2 Rounds
5 Inch Worms
10 Double Unders or Singles
:20s Supinated Bar Hang

 

Part 1:
EMOM 10:
ODD Minutes: 6-10 Strict Pullups
EVEN Minutes: 20s L-Sit or L-Hold

 

Part 2:
“Last Minute”
4 RFT:
400m Run or 20/15 Calorie Bike
50 Double Unders
25 KBS (53/35)

 

**Training Intent**
– Skill: Skill work similar to last week Thursday. Spend 10:00 learning the kip or refining current technique. Keep sets small then perform EMOM so you can practice efficiency. Sets should allow you to re-inforce good movement patterns.
– Metcon: Push your run pace today. KBS should be light and completed in no more than 2 sets. You shouldn’t spend too much time completing double under so the scaling reflects this. Advanced athletes should try to push your pace and treat this workout like “Helen”. Advanced times will be under 15:00.

 

Tuesday, March 20

Warmup:
2 Minute Row
+
2 Rounds
:15s Front Plank
:15s Side Plank
:15s Front Plank
:15s Side Plank
+
2 Rounds
10 Step-Ups (Each Leg)
10 Kossacks
:30s Front Rack Hold

 

Part 1:
Front Squat Clusters:
6 x 1.1.1 (20s). Rest 2:00
– Re-rack weight and rest 20s between reps. By re-racking the weight and resting
between reps we should be able to work with some heavier loads.

 

Part 2:
5 Rounds of:
4 Squat Cleans (135/85)
8 Burpee Box Jumps (24/20)
*Rest 90s between rounds.

 

Complete 1 rep, re-rack the weight, rest 20s, complete 1 rep, re-rack the weight, rest 20s, then complete 1 more rep resting between sets. Remember, the goal is to work above a weight you’d normally be able to hit for a set of 3. Metcon: 20 total squat cleans today. These should be challenging considering heart-rates will be elevated so use a load that will push yourself with. :90s rest will not be full recovered but enough to sustain high level of work-output (85-90% effort).

 

Wednesday, March 21

Warmup:
2 Minute Bike or Row
10 Shoulder Passes (Each)
+
2 Rounds
:30s On & :30s Off
Supinated Bar Hang
Double KB or DB OH Hold
Lateral Leg Swings

 

Part 1:
EMOM 12:
ODD Minutes: 2 Split or Push Jerks @70-75% (+5% from last week)
EVEN Minutes: 15-20s Hollow Body Hold

 

Part 2/QuickFit:
12 minute AMRAP
5 Handstand Pushups
10 Pistols
15 Pullups

 

Thursday, March 22

Warmup:
3 Rounds
250/200m Row
5 PVC Shoulder Passes (Each)

 

WOD:
3 Rounds Each w/Partner alternating after full rounds.
750/600m Row
10 Dumbell Reverse Lunges (5 Each Leg)
10 Dumbell Push Presses
*You choose the weight.

 

Friday, March 23

Warmup:
3 Sets of 10/8 Calorie Bike
+
2 Rounds
5 Sumo Inch Worms
10 KB Swings
5 Burpees
10 Lateral Step-Ups (Each Leg)

 

Part 1:
1) Wide Stance Box Squat:
7 x 3 @60-70%, every 60s.
– +5% from last week
– Ensure each set is done explosively + sit back on the box
– This % is of your 1RM Back Squat.

 

Part 2/QuickFit:
30-20-10
KB Swings (53/35)
Burpees
Ab Mat Situps

 

Saturday, March 24

Warmup:
400m Run
+
2 Rounds
:20s Standing Calf Raise
10 Step-Ups
20 Pogo Hops
5 Box Jumps

 

Boot Camp:
15 minute AMRAP
400m Run
10 Step-Ups
10 Box Jumps

 

WOD:
Teams of 3
Run 1 mile together
120 Goblet Step-Ups
Run 800m together
120 Box Jumps (24/20)
*40 Goblet Step-Ups and Box Jumps each broken up into sets however you'd like.